40-30-20-10

Sit-ups

Wall Ball 20/14

Rest

Good Mornings (load scaled to maintain proper form) 2x10

Training at the Lactate Threshold (Anaerobic threshold) Level

Most athletes have limited understanding as to how the body responds to exercise intensity. One of the phenomena that occurs during higher intensity training is reaching the lactate threshold. Simply put, this is the point at which your body can longer keep up with the production of lactic acid and metabolize or use it in the target muscle. (usually achieved at 90-95% maximum heart rate or capacity) This lactic acid then escapes into the bloodstream as lactate (because the blood is PH controlled at the physiological level), and then gets transported to the liver and kidney for processing.

Why is this important? The development of improved lactate threshold timing is crucial in improving our capacity as athletes to both anaerobic and aerobic exercise. Our goal is to train at a level that will elicit the body to adapt to the demand of higher level exercise and then improve in it's ability to handle lactic acid and metabolize it for fuel. 

Metabolic Conditioning WOD's at these higher levels are great at eliciting this response and improving both anaerobic and aerobic conditioning. Intervals such as tabata drills and work/rest cycles with partial or full recovery have been shown by many studies to be the most effective method to improving performance. The next post will be the second installment on Strength and Mobility.

If you have an interest in competing in triathlons, marathons, ultra-marathons, adventure racing, bi-athlons, cycling, mountain biking, or any other endurance related sport, please let us know. We are now forming an Endurance Team that will train to engage in such events at all levels from recreational to competitive.